Judith Haudum

Powerfood: Beets Take Over the Athlete's Kitchen

For a long time, beets weren't really a staple in our diets. That has changed recently. The leaves and the root contain essential nutrients: Vitamin A, Vitamin K, potassium, magnesium, fiber, and folic acid. Some of these have antioxidant properties. Since an athlete's diet should be rich in antioxidants, beets are a great option to not only bring these substances to the plate but also add some red color.

Recently, beets have also gained attention due to their high nitrate content. Nitrate from vegetables and fruits is reduced in the body to nitrite and nitric oxide, along with other metabolic by-products. It can, among other things, have a blood-pressure-lowering effect. In sports, it has also made headlines (ever heard of Beet Shots?), as it has shown some favorable effects on performance, although the data on elite athletes are not yet conclusive.

Beetroot Soup

Ingredients (6 servings)

  • 2 large beetroots, cooked (750 g)
  • 2-3 medium potatoes (400 g)
  • 2 medium carrots
  • 2 medium yellow onions
  • 1 clove of garlic
  • 1 small piece of ginger
  • 2 tablespoons olive oil
  • Herb mixture
  • Salt
  • Pepper
  • Nutmeg
  • 1 bay leaf
  • 3 cups water
  • 2 cups low-fat milk
  • 100 g chickpeas (half a can)
  • 100 g ricotta


  1. Peel and dice the cooked beetroots, potatoes, carrots, onions, garlic, and ginger.
  2. In a large pot, heat olive oil and sauté the diced onions until translucent.
  3. Add garlic and ginger, sauté briefly, then add the diced beetroots, potatoes, and carrots.
  4. Stir in the herb mixture, salt, pepper, nutmeg, and add the bay leaf.
  5. Pour in water and bring the mixture to a boil. Reduce heat, cover, and simmer until vegetables are tender.
  6. Remove the bay leaf and use a hand blender to puree the soup until smooth.
  7. Stir in low-fat milk and chickpeas, then let the soup simmer for a few more minutes.
  8. Adjust seasoning if needed.
  9. Serve the soup hot, garnished with a spoonful of ricotta.

Enjoy your nutritious and delicious beetroot soup!

Nutritional Information (per serving):

  • Calories: 225 kcal
  • Fat: 7.1 g
  • Carbohydrates: 29.6 g
  • Fiber: 5.2 g
  • Protein: 9.6 g
  • Salt: 314 mg

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